Fitness

Best Workout Plan

2010 Ultimate Fitness Plan Workout 1

The strength moves in the Ultimate Fitness Plan are designed as a circuit: You do one move right after another, with little rest between. Research shows that this type of training boosts your kilojoule burn rate both during a workout and for an hour afterward – by 10 percent!

Do each move for 30 seconds (weeks one and two), then for 60 seconds (weeks three and four). Rest for 30 seconds between moves. Do each circuit four times, resting for two minutes after the second one. Follow the schedule below.

Yes, you do something six days a week, but no workout takes more than 30 minutes out of your busy day.

Monday Moves 1-5 (Goal: Stand Up Straight)
Tuesday Moves 6-10 (Goal: Bulletproof Your Body)
Wednesday Move 11 / Interval Training (Goal: Banish Belly Fat)
Thursday Moves 1-5
Friday Moves 6-10
Saturday Move 11
Sunday Rest*

* You can start the program on any day and choose your own rest day; just don't do the same workout on consecutive days.

Check out the second month of the Ultimate Fitness Plan

Rising Sun

Position a bar across your upper back and stand with your feet hip-width apart (A). Bend forward with your back straight until your torso is as close to parallel to the floor as possible (B). Come back up, then immediately thrust your hips slightly forward, squeeze your glutes, and arch your back slightly (C). Return to start and repeat.

Works your back, glutes, and hamstrings.

Last updated: January 10, 2010 - 13:43

By Anonymous (not verified) on 2009/12/16 - 15:50

Thank you for the inspiring workouts! I print them out and laminate them to take with on my travels.
How do I download the Ultimate Fitness Plan workouts? I can't find the 'Download' button..

By JenThorpe on 2009/12/17 - 16:08

Any way you could get these as a download? or a PDF? Would love to print them and take them to the gym.

By Ingrid McMahon (not verified) on 2009/12/18 - 06:59

Good day , great workouts but could you please make all three of the ultimate workouts downloadable

thanks

By Jayde (not verified) on 2009/12/18 - 09:27

Hi there, absolutely lurv ur workouts! Please make these downloadable :-)

By Zuleika (not verified) on 2009/12/26 - 12:38

I want to download the 3 workouts but cant,can you put it on downloadable?

Thanks

By Anonymous (not verified) on 2009/12/26 - 23:21

Looks like a good program want to start in 2010. Also looking for the pdf versions - had started copying and pasting but lost the document :-(

By Narina Exelby on 2010/01/07 - 10:02

Ask and you shall receive! Women's Health's Flash guru, Mike, has put this workout into a download. Happy gymming, and please let us know how it goes!

By Annemie (not verified) on 2010/01/09 - 12:47

I tried downloading but it does not seem to work - my internet explorer keeps crashing. It could be my computer.

By Anonymous (not verified) on 2010/01/20 - 19:07

Hi i'm looking for an exercise that will make my breasts smaller

By Stefanie (not verified) on 2010/01/29 - 09:50

Just downloaded this workout, really excited to start it! Thanks so much. getting married in August, going to start this tonight.